This week at 911 CrossFit 5/19-5/23

Monday

Strength
Snatch+Hang Snatch
-4 sets @ 75%
Snatch Balance
-4x2 @ 80%
Back Squat
-3x6 @ 80%

WOD
8 Minute AMRAP of:
5 Deadlifts 245/135
10 Barbell Burpees (5/side)
5 Toe-to-Bar
At 8:00, Run 400m



Tuesday

Strength
Split Jerk
-15 Minutes to work to a heavy single
Push Press
-3x5 @ 80%

WOD
12 Minute AMRAP of:
500m Row Buy-in.
10 Kettlebell Hang Clean & Press 35/20 (per hand)
20 Double-Unders



Wednesday

Strength
Clean+Hang Clean
-4 sets @ 75%
Front Squat
-3x3 @ 85%

WOD
3 Minute AMRAP of:
5 Russian KBS 70/53
5 Box Jumps

Rest one minute then...

3 Minute AMRAP of:
6 Wall Balls
6 Ball Slams

Rest one minute then...

3 Minute AMRAP of:
7 Goblet Squats 70/53
7 Lunges (7 each leg)



Thursday

Strength
Close-Grip Bench Press
-4x8 @ 70% of Bench 1rm
Strict L Pull-ups
-4x Failure
Skin The Cat
-3x5

WOD
10 Minute AMRAP of:
7 Deficit HSPU 45/25 (The plates you'll put your hands on)
7 Muscle-ups (Scaled: 7 Chest-to-Bar Pull-ups, 7 Ring Dips)
7 Reverse Crunches



Friday

Strength
Snatch
-1x3 @ 75%
-1x2 @ 80%
-1x1 @ 85%
-1x1 @ 90%
Clean & Jerk
-1x3 @ 75%
-1x2 @ 80%
-1x1 @ 85%
-1x1 @ 90%

WOD
5 Minute AMRAP of:
100m Sprint
50m Farmer's Walk 70/45 (per hand)

rest two minutes then...

5 Minute AMRAP of:
5 Thrusters 135/95
2 Rope Climbs

Finisher: 25m Tire Flip, as heavy as possible